Paper by Noel Vigue M.Ed., CSCS   

                                                                                                               

 

 


 

The Complete Rower Workshop Exercises

 

 

 

Dynamic Warm-up

 

1.  Standing multi-Planar Chop/Reach Series – 10x each side (L/R) and overhead

 

start             finish

 

2.  Seated Torso Mobility – sit on a chair or lean against a wall with a foam roller between your shoulder blades and gently lean back 5 reps.

 

3.  Inchworms – 5x standing touch toes, hand walk, come to full length and walk feet in back to start.

 

start     middle  

 

4.  World’s Greatest Stretch – hug knee, lunge step, hamstring, hip flexor stretch

 

       

hug knee                      lunge step hold four sec                          Hamstring side view               front view

 

continued….

 

 

                        

Hip Flexor stretch hold four sec                                              Front view

 

 

 

5.  Thoracic Spine Mobility - Cat/Camel/Wing

 

    

 Angry Cat pose                                   Camel pose                              Wing start                    Wing finish

 

 

Injury Prevention Exercises

 

1.  Torso/Lumbar Spine Stabilization – lying on your back or standing hold neutral spine, abdominals braced and tight pulling in navel to spine without holding breathe.  Like putting on tightest pair of jeans!   

 

2.  Prone Plank Stabilization – Hold 5 – 10 seconds then rest 2 seconds.  6 – 10 sets.  Straight back and hips with head up.

 

3.  Side Bridging – same as plank stabilization

 

 

4.  Supine Bridging – lying on your back with feet on ground knees bent.  Lifting your hips off ground and hold 10 sec.

 

5.  Quadruped (BirdDog) Stabilization – Hold back neutral spine, core tight up to 30 sec.  Left leg back, Right arm out.

 

 

 

Strength Exercises

 

1.  Pull-ups/Chin-ups  10x for 3 sets                                        2. Inverted Rows  10x for 3 sets

 

               start finish

 

 

 

 

 

3.  Dumbell (DB) Rows or Barbell Rows  8 – 12x for 2- 5 sets  

 

 start  finish

 

 

4.  One – arm DB shoulder press 8 – 12x for 2- 5 sets

 

start          finish

 

5.  Standing or Kneeling X – cable Row 8 – 12x for 2- 5 sets

start              start side view    finish

 

6.  Physioball (PB) T-Y-L-W-Row/Flip/Press  10x each

    

 

7.  Push-up position and DB row 8 – 12x for 2- 5 sets

start    finish

 

 

8.  Squat variations 8 – 12x for 2- 5 sets

split   front squat  back squat

 

 

Endurance Training

 

Research demonstrates that the more you row, the higher your risk for injury (including erging).  Overuse, chronic injuries.  The longer you row/erg during one training session the more susceptible you are for injury due to fatigue and compensation.  Athletes that perform well have tremendous strength and a high VO2max.  Train to improve both attributes.  Strength train 3x a week.  To build endurance and improve VO2max – resist the traditional long steady state pieces that last over 45 minutes.  Train smart!  Shorter, harder, more intense bouts during training (intervals, speed/power work, resisted bouts, Anaerobic Threshold training is key.  Build VO2max with other cardiovascular activities: swimming, biking, running, or circuit training.  Rest and recovery enhances performance!  Body needs to recover, replenish, rebuild, regenerate and grow stronger due to the stress you applied. 

 

 

Prepared by:  Noel Vigue, M.Ed., CSCS nvigue@bu.edu      617-353-0313

 

1. Hume, PA., Soper, C. Towards an ideal rowing technique for performance : the contributions from biomechanics. Sports Med. 2004;34(12):825-48.  NZ Institute of Sport and Recreation, Division of Sport and Recreation, Faculty of Health, Auckland University of Technology, Auckland, New Zealand. clara.soper@aut.ac.nz

 

2. Barrett, RS., Manning, JM. Relationships between rigging set-up, anthropometry, physical capacity, rowing kinematics and rowing performance. Sports Biomech. 2004 Jul;3(2):221-35. School of Physiotherapy and Exercise Science, Griffith University, Gold Coast, Australia.   -  Overall results of this study indicated that the fastest rowers tend to be the largest and strongest, and that these larger body dimensions are reflected in the choice of rigging settings. Rigging set-up by itself should not be considered to be a primary determinant of rowing performance, but rather a consequence of faster rowers being larger and stronger and scaling their rigging set-up accordingly. To maximise rowing performance it appears important to tune the rigging of the boat to match the rower's size and strength.

 

3. Cosgrove,MJ., Grant, SF, Watt, D., Wilson, J. The relationship between selected physiological variables of rowers and rowing performance as determined by a 2000 m ergometer test. J Sports Sci. 1999 Nov;17(11):845-52. Institute of Biomedical and Life Sciences, University of Glasgow, UK.  -  Our results suggest that rowers should devote time to the improvement of VO2max and lean body mass.